Wednesday 3-4-15

3-4-15

3-4-15

*Got a March goal? Put on the GOAL BOARD? See a coach for guidance!

*RCF1 5 Week Nutrition Focus Month
Keep up with your Approaches, Points of Contact, and Groups for Support!

Warm Up:

Muscle-Up Transitions

Skill:

Clean & Jerk

WOD:

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up

Post time, load and reps for each. Rest as needed between efforts.

After Bash
Recover
ONE Nation Competitors:

Same as Class

Travel WOD:

Five rounds of:
100 meter Sprint
Dumbbell Clean & jerk, 5 rep, heavy
Max reps Pullup

Post time, load and reps for each. Rest as needed between efforts.

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